Lack of movement, muscle taken to its current elastic limit and held in position for up to 30 seconds Very safe as you maintain control of movement

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Active Static

This is when you assume a position and then hold it, with no assistance

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Passive Static

Assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus

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Dynamic Stretching

Involves moving parts of your body and gradually increasing reach, speed of movement, or both It consists of controlled/slow leg and arm swings that take you gently to the limits of your ROM

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Ballistic Stretching

Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal ROM This is stretching by bouncing into or out of a stretched position using the stretched muscles as a spring that pulls you out of the stretched position.

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PNF Stretching

a muscle is passively stretched, then contracts isometrically against resistance while in the stretched position and then is passively stretched again

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Periodisation

The athlete will set clear and specific objectives in the MACROCYCLE Objectives in a MESOCYCLE will be different but will fit into the overall macrocycle, The athlete will then also have objectives for each MICROCYCLE, which will fit into the mesocy

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ATP

• A chemical compound that is the energy source for all muscular efforts • Sources of ATP are: Carbohydrates, Fats and Proteins • Created in the Mitochondria

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Breaking Down ATP

ATP ----> ADP + P

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Carbohydrates

• When digested, they are broken down to glucose and stored as glycogen in the muscles and liver • Glycogen can provide the energy for ATP production under both anaerobic and aerobic conditions

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Fat

• Major source of energy for long term activity • Is used to meet sub-maximal energy demands • During rest conditions, fat produces the majority of the required ATP

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Proteins

• Only minimally contributes to ATP production • Is only used in severe circumstances (marathon or starvation) when the body has severely depleted

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Energy From ATP

• ATP is stored in limited quantities in the muscle, so each muscle fibre must be able to create its own • For release of energy, one phosphate molecule breaks off, releasing energy and creating ADP • As long as there are sufficient energy substrate,

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ATP - PC Energy System

• Provides the bulk of ATP during explosive efforts • May be one off (jumping) or ongoing (100m sprint) • Lasts for about 10 seconds of maximal efforts

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Lactic Acid Energy System

• Provides energy in high intensity, sub maximal efforts • Muscle stores of glycogen are broken down to resynthesize ADP • Lasts from around 10 seconds up to 1 minute of exercise

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Aerobic Energy System

• Provides the bulk of energy for sub maximal efforts and recovery, contributes to all activities from 1 minute onwards • Fat becomes a significant contributor to ATP production, can operate for an unlimited work period

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EPOC

• The excess O2 consumed following exercise needed to provide the energy needed to resynthesize ATP used and to remove lactic acid created during previous exercise • EPOC has two components: Fast (Alactic) and Slow (Lactic)

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EPOC Fast Component

• Aim of the recovery process is to replace ATP and glycogen stores as soon as possible • The fast component lasts up to 4 minutes after exercise

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EPOC Slow Component

• Heat dissipation, energy replenishment, rehydration and removal of waste products are the main aims • This can take up to 48 hours after a performance

• Occurs most commonly during the first 3-5 days of heat exposure • This is due to the vascular shunting of blood to the skin in order to cool down, and the consequent reduction in venous return and drop in cardiac output,

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Heat Exhaustion

• Defined as the inability to continue exercise in a hot environment

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VO2 Max

the maximum capacity of an individuals body to take in, transport and utilise oxygen, per minute, per kg of bodyweight

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Adaptation To Dry Heat

• In a drier heat, the body is better able to lose heat through sweating as the atmosphere will absorb the moisture better. • The danger then becomes one of dehydration, as the athlete may not realise how much they are sweating as the sweat evaporate

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Aerobic Training Adaptations

• Increase in stroke volume (lowers heart rate) • Increase in cardiac output • Increase in number of capillaries (more blood and oxygen sent to working muscles) • Increase in number and density of mitochondria (more ATP production)